CLASS WORKOUT

EMOM 3’ x3

  Min 1 : max Strict pull up + max ring row unbroken
Min 2 et 3: rest



5 round For time
 
500/400m row/ski – 1200/1000m bike
20 wall ball
10 double dumbbell / kebtl front squat
 
Objectif: Entre 16 et 20 minutes!

ADVANCED ATHLETES

1 RM strict pull up

-> 1 rep la plus lourde possible



EMOM 3’ x3

  Min 1 : max Strict pull up + max ring row unbroken
Min 2 et 3: rest



5 round For time
 
500/400m row/ski – 1200/1000m bike
20 wall ball
10 double dumbbell / kebtl front squat
 
Objectif: Entre 16 et 20 minutes!



For time
 
50 double dumbbell bench press @ 22’5/15
50 barbell vertical row @ 30/20
50 strict press @ 30/20
50 barbell biceps curl @ 20/15